Strategies for Alleviating and Preventing Shoulder Bursitis: A Comprehensive Guide
Shoulder Bursitis: Preventing, Treating, and Managing Shoulder Pain
Shoulder bursitis, a painful inflammation in the shoulder joint, often arises from overuse or injury. This condition can lead to chronic discomfort if left untreated. Fortunately, adjusting daily routines and performing simple stretches can help reduce the risk of developing shoulder bursitis.
Kelly Kinsey, a physical therapist at the Cleveland Clinic, explains the causes, effects, and solutions for shoulder bursitis.
What is shoulder bursitis?
The shoulder joint offers unparalleled flexibility and range of motion, making it a marvel of engineering. However, its complex structure leaves it susceptible to damage. Bursae, fluid-filled sacs that function as a cushion within the shoulder, protect other tissues from friction and wear caused by constant movement and pressure.
Repeated strain or pressure on the bursae can lead to aggravation, swelling, and inflammation, resulting in bursitis. This condition can cause significant pain and discomfort for those affected.
3 Tips to Manage Shoulder Bursitis
To ease the pain and promote healing, individuals should avoid further aggravating the shoulder. Here are three common triggers for shoulder bursitis and suggestions for resolution.
Sleeping Position
Aching shoulders in the morning may be a sign that your sleeping position is placing pressure on the bursae. Leaning on your side with an extended arm under your pillow can exert pressure on the bursae for hours, causing impingement and stress. A thicker pillow may help alleviate this issue.
Leaning
Leaning on your elbows for extended periods compresses the shoulder, aggravating the bursae. This habit is common in settings like desk work and driving, in which individuals rest their arms on hard surfaces for long periods. Relieving the pressure by repositioning yourself more frequently can help mitigate the strain on your shoulders.
Posture
Poor posture, marked by slouched shoulders, can place undue stress on the bursae and contribute to the development of bursitis. Posture also affects neck and back muscles, leading to overuse and potential injury. Maintaining good posture by keeping shoulders straight and upper body aligned can help protect against bursitis.
Stretches to Lower the Risk of Shoulder Bursitis
Stretches cannot directly target the bursa, but they can help maximize flexibility of the surrounding muscles and tendons to create more space for the bursae to function effectively.
Three Simple Stretches for Healthy Shoulders
- Doorway Stretch
Begin by standing in an open doorway, holding both arms outwards, and keeping your hands at or below shoulder level. Lean forward, maintaining a straight back, and hold the stretch for 30 seconds. Repeat three times to stretch the chest muscles.
- Shoulder Blade Squeeze
Stand or sit with arms at your side, ensuring proper posture. Relax your shoulders, and then move your arms backwards, squeezing your shoulder blades together. Hold the position for a second before releasing, and perform two sets of 10 squeezes.
- Cross Arm Stretch
Bring your right arm across your chest at the elbow, and use your left hand to press the right arm towards your chest. Hold for 20 seconds, switch arms, and repeat three times.
Can You Exercise with Shoulder Bursitis?
Continued strain or overuse of the affected shoulder may worsen symptoms. Therefore, individuals with shoulder bursitis should take a break from activities that irritate or aggravate the shoulder to allow it to heal. Anti-inflammatory medications and ice packs can also aid the recovery process.
Shoulder bursitis is prevalent among individuals whose professions or sports require frequent shoulder use, such as painters or baseball players. However, it can affect anyone. Remember, it's often associated with other shoulder conditions like rotator cuff or bicep tendon issues. Consider seeking professional advice if your aching joint does not improve with rest, lifestyle adjustments, and stretching.
Avoiding shoulder bursitis involves maintaining proper posture, modifying daily activities to reduce repetitive strain, incorporating breaks throughout the day, and performing gentle stretches to maintain healthy shoulders. Proper rest and targeted exercises, focusing on rotator cuff and scapular muscles, can effectively prevent and treat shoulder bursitis.
Maintaining good posture, by keeping shoulders straight and upper body aligned, can help protect against the development of shoulder bursitis. Adequate sleep and regular stretching can also reduce the risk of this condition. Three simple stretches for healthy shoulders include the Doorway Stretch, Shoulder Blade Squeeze, and Cross Arm Stretch. While it's crucial to avoid further aggravating the shoulder, proper rest and targeted exercises, focusing on rotator cuff and scapular muscles, can effectively prevent and treat shoulder bursitis. Sportspersons and professionals whose work involves frequent shoulder use may be more prone to this condition; nevertheless, any individual could potentially develop shoulder bursitis. Seeking professional advice if your aching joint does not improve with rest, lifestyle adjustments, and stretching is highly recommended.
